St. John's High has been dominant on the gridiron, the soccer pitch and the fairways over the years, but the Pioneers also have a proud tradition in cross-country, and once again they hope to shine next month on Gardner Municipal Golf Course.

Although Nashoba Regional and Wachusett Regional should be in the mix, the Central Mass. Division 1 championship is expected to come down to cross-town rivals St. John's and Shrewsbury High.

The Pioneers, three-time defending champions, have captured an amazing 20 titles in the last 29 years. St. John's won its first in 1984, and the dynasty — one of the most impressive in the area in any sport — began.

"I expect us to run our best," said St. John's coach Raul Laborde, who took over the reins in 1990 but joined the program four years earlier as an assistant. "I expect Shrewsbury to run their best. I hope they run their best. We're looking forward to a tough battle with Shrewsbury."

In what should have been a good tuneup, the Pioneers bested the Colonials Tuesday in a dual meet.

"I am," replied senior co-captain Connor Murphy when asked if he's excited about the CMass meet on Nov. 9. "I can't wait. We have a young team but a very talented team. It's definitely an opportunity to carry on the tradition.

"As a team, we're hoping to make it No. 4 this year. I still love the team aspect of cross-country. Now, it's up to us and the way we perform."

St. John's lost 2012 T&G Runner of the Year Jon Green plus Alex Crowley and Kyle Johnson to graduation, but Laborde said the 6-foot-1, 150-pound Murphy — the team's No. 1 harrier — has far and away exceeded his expectations.

"We lost three top-notch guys last year," Laborde said. "Jon was a phenom — a phenomenal athlete, and there was no way we were going to replace him. He's arguably the best runner to come out of Massachusetts.

"(Murphy) has got a shot at a district championship. He's been pushing hard. He's had a great season and has stepped up big-time. I didn't think he'd improve this much this season. He's been having incredible workouts and he's been consistent all year."

Murphy, who won this year's Wachusett Invitational and was sixth at the third annual Bob McIntyre Twilight Cross-Country Meet on Oct. 19, is running with confidence, and that's rubbing off on his teammates, many of whom are underclassmen. St. John's, which never competed in the Twilight before, finished second to Pembroke.

"We ran spectacularly well," Laborde said. "The kids were excited. It was a flat (3.1-mile) course. There was a lot of good competition. People were flying."

Murphy is the only senior in the Pioneers' top seven.

"Coming into this season, I was definitely looked upon as the top runner," Murphy said. "I just wanted to prove to myself and to others that I deserve to be in that top spot. I worked hard for that top spot."

At last season's Central Mass. Championship, Murphy was eighth (15:17.6). He capped a terrific season by placing third in the junior race at the Foot Locker Northeast Regionals in New York.

Murphy has a friendly rivalry with North Middlesex Regional senior standout Chris Skelly, who came in fifth at the Twilight.

"I'm definitely looking to be a top contender to win districts," Murphy said. "In my opinion, it's going to come down to Chris Skelly and I. It's going to be a fight to the finish."

The No. 2 and 3 St. John's runners are sophomores Peter Monahan and Harry Maloy. Laborde said Monahan ran out of his mind at the Twilight meet. "It was his breakthrough race," the coach said.

The Pioneers' No. 4 harrier is Alex Schroeder, who has been battling a knee injury and missed a good chunk of the season. "He's got a lot more left in him than what he's shown," Laborde said

Laborde thinks sophomore Jackson Ennis could make the jump to No. 4. Also in the mix are juniors Jeremy Canfield and Ben Adams and freshman Nick Green, the younger brother of Jon. Senior Zane Ostoin is the other co-captain.

Unfortunately for the Pioneers, they have been without talented junior Alex Couture, who is out for the season with a knee injury.

"After our No. 3, we've got a big hole," said Laborde, who only has five seniors.

St. John's, by the way, has never won a state championship, but finished second three times, in 1998, 1999 and 2006.

Gardner, which altered its course to a 5K distance from its traditional 2.9-mile trail, is also hosting the state meet on Nov. 16. Laborde said his squad is ready for the challenge.

"They're loose," Laborde said. "They're excited. They've worked hard all season to get where they are right now. We're happy where we are right now."

Tough luck for Colonials

Last year, Shrewsbury High athletic director Jay Costa needed a girls' cross-country coach and couldn't think of anyone better suited for the job than Lisa Danielson, who guided Algonquin Regional's indoor and outdoor track teams for 13 years.

After taking some much-needed time off, Danielson felt she was ready to get back into coaching, and the Shrewsbury gig was a perfect fit. After all, it's her alma mater.

"I felt ready to come back," said Danielson, who is in her second season. "The timing was just right. I'm a runner anyway. I felt I had a lot of knowledge and experience to share with young runners from my own training. I had to take some time off (from running) myself. I feel like I gained a whole new perspective in the sport. I feel like I'm a different coach now and more well-rounded."

Danielson admits coaching against Algonquin has been tough, but she has nothing but fond memories from her time there.

"I made so many long-lasting relationships with some athletes," she said. "I felt a little torn coaching against the school that I loved. I felt ready for a change and something new. To be in my hometown is pretty special."

The Colonials, who have been decimated by injuries and illness all season, maintain a positive attitude and an outstanding work ethic.

"We're an excellent team," said Danielson, whose team is 2-3. "We have a lot of potential. We've had a couple of injuries and some illnesses that have really affected our record. We've really had a tough season. It's been frustrating for them.

"I know my girls will perform 100 percent. That's all we can do. We have a young squad that loves to run. We don't have a lot of depth. We're rebuilding. It's in the works. It's coming."

Danielson hopes Shrewsbury, which finished seventh at last November's CMass meet, can crack the top six this time.

The Colonials are led by sophomore Olivia Murray, the younger sister of former standout John Murray. This is Olivia's first-year of cross-country.

"I expect her to get better the rest of her career," Danielson said. "She has been consistent all year. She's a hard worker. She's still learning the sport."

The No, 2 harrier is sophomore Laura Hebert. She has competed in only a few meets due to a hip injury and has been out since September. Senior captain Mariah Boisvert is a strong No. 3, but was slowed by the flu early in the season.

"She's an outstanding captain and an outstanding leader," Danielson said. "She's going to be tough to replace. The team has excellent team spirit and that's due to her uplifting attitude and positive outlook."

CDL A DELIVERY DRIVERS Home Every Night! Needed for our Worcester Depot! Drive local - No more spending valuable nights away from your family! As a Direct Store Delivery Representative YOU have the opportunity to make a difference with our customers! Provide excellent customer service; interact in a positive manner with our customers; deliver our products to local stores. Be home every night! Work for a Company that has been around for over 80 years! Minimum of 3 months driving experience with CDL A/B; GED or HS diploma required; Must be able to drive a standard transmission. EEO/Veteran/Disability Growing Strong Since1933!